In recent years, it has become a fashionable trend among women to train intimate muscles. There are a lot of approaches, techniques and methods. How effective are they and which approach is the most effective?
Many articles have now been written and a lot of video footage has been filmed about wumbling (training of intimate muscles - the muscles of the sphincter and the walls of the vagina). The authors offer a wide variety of methods and techniques, which, in general, can be divided into two approaches to training:
- exercises using special simulators, - special physical exercises on a rug without exercise equipment.
The disadvantage of these approaches is that:
- to perform a set of exercises, it is required to specially allocate time and place, - special equipment is required (simulator or mat, ball, etc.).
The disadvantages of these approaches include:
- achieving the desired result will require long-term continuous training, - physical training also involves muscle groups that are not the goal of training
- the result will be a toning of the muscles of the vagina, however, the skills of controlling intimate muscles during intercourse will not be formed.
If everything is clear with the inconveniences and the first point of the disadvantages, then the last two disadvantages require some explanation.
The exercises suggested for physical training involve the work of the muscles of the pelvis, hips, back, upper and lower press, sphincters of the anus and vagina. The load on the muscles directly in the walls of the vagina during such exercises is minimal. Accordingly, the desired effect is achieved only as a result of a sufficiently long training period.
Controlling the muscles of the vagina, i.e. voluntary, purposeful reduction and relaxation, such approaches to training are not expected at all. While the use by a woman during sex of different options for contraction and relaxation of the muscles of the vagina creates unusual and very pleasant sensations for men. In the practice of tantric sex, there is a technique in which a man reaches orgasm without the usual body movements, but due to the skillful control of the muscles of the walls and the sphincter of the vagina of his partner.
It is the latter aspect that makes mastering the art of controlling intimate muscles desirable not only for those women who have decreased tone of these muscles with age or after childbirth, but also for young women who have not given birth.
The "tone + control" approach
The proposed approach is based on the principle of "nothing more", which is implemented in the following aspects:
- no unnecessary equipment, - no unnecessary waste of time, - no unnecessary movements, - no unnecessary work of non-target muscle groups, we train the muscles of the sphincter and the walls of the vagina.
The advantage of this approach is that it makes it possible not only to increase the tone of the muscles of the sphincter and vaginal walls, but also forms the skills of conscious control of this muscle group. From an exercise standpoint, the approach is very simple. It does not require special equipment, personal trainers and special conditions for training. You can do the exercises with this approach anywhere, anytime. At the same time, the fact of performing these exercises will remain invisible to others. You do not need to specifically set aside time for this and look for a suitable place. You can do the exercises below on the way to work, at lunchtime, lying at home on the couch in front of the TV … This aspect gives this approach to training an additional bonus.
Training methodology and technique
Important! This approach is aimed exclusively at the muscles of the walls and the sphincter of the vagina. Therefore, when performing each of the exercises, it is important to constantly monitor the work of this particular muscle group. When performing the exercises listed below, the muscles of the sphincters of the anus and urethra, buttocks, thighs, upper and lower press do not need to be purposefully squeezed. Only the muscles of the sphincter and the walls of the vagina should "work", and the rest of the muscles will be automatically involved in the work with a slight tension.
The maximum efficiency from training is achieved when the first five exercises are performed 10-15 times in 3 sets.
Exercise 1
Compression of the vagina from the sphincter up to the cervix and relaxation in reverse.
Concentrate on the vaginal sphincter muscles. Squeeze them. Make sure that the sphincter is not pulled up. Next, squeeze the muscles in the walls of the vagina, performing a wave compression. Do not strain the muscles of the lower press, do not "press" the peritoneum on the cervix. The abdominal muscles should only tighten slightly. Relax the vaginal muscles, also in a wave from the cervix downward. Relax your vaginal sphincter.
Exercise 2
Compression of the vagina from the sphincter upward and relaxation in the same order in which the compression was performed. The technique for performing the first half of the exercise is similar to the previous one. When relaxing the muscles in this exercise, you will first need to relax the muscles of the sphincter of the vagina, and then the muscles of the walls of the vagina, moving the relaxation from the sphincter up to the cervix.
Exercise 3
Compression of the vagina from the cervix down to the sphincter and relaxation in reverse. Start contracting the muscles of the vaginal walls first in the cervical region, moving the stress wave down towards the sphincter. Squeeze the sphincter. Relax the sphincter, and then the muscles of the walls of the vagina, moving the wave of muscle relaxation from top to bottom.
Exercise 4
Compression of the vagina from the cervix down to the sphincter and relaxation in the same order in which the compression was performed. By analogy with exercise 3, squeeze the muscles first in the cervical region, then down to the sphincter, the sphincter itself. Relax the muscles in the same order: first relax the muscles in the cervical region, then move the relaxation wave down to the sphincter. Relax your sphincter.
Exercise 5
Compression of the walls of the vagina and sphincter at the same time and their simultaneous relaxation.
Squeeze the vaginal walls and sphincter at the same time. Make sure that the anus is not pulled up and the peritoneum is not pressed in due to the work of the muscles of the lower press. Relax the muscles of the sphincter and vaginal walls at the same time.
A little later, after you learn how to correctly perform the first 5 exercises and you will clearly control the compression and relaxation of the muscles, you can move on to working out the amplitude and training muscle endurance.
Exercise 6
It is aimed at training the amplitude of compression and relaxation. Its goal is to achieve the highest possible speed of compression and relaxation of the muscles of the walls and the sphincter of the vagina. It is advisable to work out the amplitude on each of the above exercises.
Vary the amplitude of the exercises: from the fastest possible squeezes and releases to the slowest possible.
Exercise 7
This exercise is aimed at training the endurance of the muscles of the vagina and spiker.
Vaginal muscle endurance is achieved through the following exercise approach. Squeeze the vagina using any of the exercises, keep the muscles in a tight state as much as you can. In this case, consider. For example, if the first time you do an endurance exercise, you were able to keep the muscles contracted by a count of 20, then during the next workout try to keep the contraction until a count of 21. Each time, try to increase the delay time of the muscles in a compressed state by at least one.
Exercise Poses
All the exercises described above should be performed in three basic body positions. Each of them, one way or another, is reproduced in the poses in which they most often have sex:
- standing or lying with straightened legs, - tilting the body forward, legs at the knees straight, - the "sitting" position (or a similar position "lying on the back" or "on the side").
Master the techniques of mindful control of intimate muscles and give your men unforgettable pleasure.
Success in your training! Be loved and happy!
